Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Get down on hands and knees, keeping your head neutral and eyes focused on the mat. Engage your abs to brace your torso, then raise one leg out to the side, driving the movement with your glutes. Drive the knee as high as your mobility permits without losing tension in the buttock. Controlledly return to the starting position and complete the desired number of repetitions.
Maintain a stable pelvis; avoid any rotation. Focus on outward thigh rotation at the hip socket. Lowering with control (2 seconds up, 1 second hold, 2 seconds down) maximizes glute medius activation. Feel the contraction on the side of your hip; lower back or inner thigh activation indicates improper form. Combine with donkey kicks for a complete glute warm-up.
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